Nonoperative Treatments

Hot or cold: hot or cold packs or a mixture of the two can be calming to chronically sore, stiff backs. Heat enlarges the blood vessels, improving the supply of oxygen that the blood takes to the back and reducing muscle spasms as well as alters the sensation of pain. Cold may diminish inflammation by decreasing the size of blood vessels and the flow of blood to the area. In addition cold may feel sore against the skin, it numbs deep pain. By applying heat or cold you may relieve pain, but not to cure the source of chronic back pain.

Exercise: though exercise is usually not desirable for acute back pain, correct exercise can help ease chronic pain and perhaps reduce its risk of returning. Exercises are of great importance to general physical fitness and may be useful for certain specific causes of back pain, such as the following:

Flexion: the purposes of flexion exercises, those in which you bend forward, are:
 1) widen the spaces between the vertebrae, thereby reducing pressure on the nerves;
 2) stretch muscles of the back and hips;
 3) strengthen abdominal and buttock muscles. Some doctors think that strengthening the muscles of the abdomen will reduce the load on the spine.

One word of caution: if your back pain is caused by a herniated disc, check with your doctor before performing flexion exercises because they may increase pressure within the discs, making the problem worse.

Extension: are those exercises in which you bend backward. They may minimize radiating pain, which is pain you can feel in other parts of the body besides where it originates. For example, leg lifting and raising the trunk while lying prone. The benefit from such exercises is that they open up the spinal canal in places and develop muscles that support the spine.

Stretching: the main purpose of these exercises, as it could be seen from their name, is to stretch and improve the extension of muscles as well as other soft tissues of the back. This can lead to the reducing of back stiffness and improving the range of motion.

Aerobic: aerobic exercise gets your heart pumping faster and keeps your heart rate elevated for a while. To be in good shape, it is important to get at least 30 minutes of aerobic or cardiovascular exercise three times a week. Such exercises work the large muscles of the body and take in brisk walking, jogging and swimming. If you have back problems, you should avoid exercise that requires twisting or vigorous forward flexion, such as aerobic dancing and rowing, because these actions may raise pressure in the discs and actually do more harm than good. Additionally, avoid high-impact activities if you have disc disease. In case back pain or your fitness level makes it impossible to exercise 30 minutes at a time, try three 10-minute sessions to start with and work up to your goal. Anyway, at first, speak with your doctor or physical therapist about the safest aerobic exercise for you.